Yoga for Runners

Here are my current 3 favourite yoga poses to compliment my running:

1. Frog
   From your hands and knees spread your knees wide. Create a 90° angle with your legs and have your feet flexed. Stay on your hands or come onto your forearms and press your hips back towards your heels.
   Benefits: Stretches the groins, inner thighs and opens the hips
   
   
   
   
2. Pigeon with quad stretch
   From downward dog bend your right knee and bring it forward to place it down behind your right wrist. Your right foot will be towards the left. Lower your hips and extend your left leg straight back, then bend your left knee and hold your foot with your left hand. You can choose to stay up on your right hand and or you can extend forward and bring your right forearm to the mat. Hold for as long as you like then switch sides.
   Benefits: Stretches hips, quads, glutes and psoas.
   
   
   
3. Runners stretch with toes up
   From standing, step your left foot back about 3 feet and have your toes face the front of the mat. Reach your arms up then fold over your right leg and place your hands on the mat, your leg or a block. Raise your right toes up to intensify the stretch. Switch sides.
   Benefits: Stretches the hamstrings and strengthens the back.
   Variation: To open the chest grab opposite elbows or place your hands in reverse prayer behind your back.

Visit my website to download your free yoga for runners sequence.